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Tips for Staying Limber When Traveling Adventures abound in the world but sometimes getting there can be hard on the body. A few modifications, tools, and stretches will have you ready to begin exploring when you reach your destination. In order to get to a destination, we often need to travel by train, plane and automobile. The way we sit during this time is crucial to minimize back and hip pain. Bend, physical therapist, Siiri Berg provides the following tips for helping you stay limber when traveling. Pack a Camp Pillow. My favorite tool and one that I will never travel without is a blow up camping pillow. This small pillow easily stuffs in a satchel that is small enough to store in your purse, carry-on, or pocket. Because it is adjustable, you can customize it to any seat you may encounter. 1. Fill the pillow with just a bit of air and allow it to act as a lumbar support. The idea is to fill in the gap between the backrest and your body, but not to force your back into overarching. 2. Place the pillow in the upper back and neck area to support the gap if your begin to feel tension in the upper back and shoulders. 3. Ideally your hips should be higher than your knees. Fill the pillow more firmly and place it under the sit bones to give the hips relief. Move. The more you move the less stiffness you will encounter. Stopping a time or two during a long drive to stretch your legs and walk for a few minutes can make the difference between needing a

“recovery” day after arriving and being able to start your vacation immediately. Stay Hydrated. Drinking plenty of fluids forces you to stop more often and get up. Just a few minutes of walking and standing to use the restroom will help keep your joints loose. Pack a Tennis or Lacrosse Ball. Unless you are on a lavish spa retreat with a personal massage therapist at your beck and call, a tennis ball can be a handy substitute. • Place the ball on the back side of the hip and lean against the wall to loosen your gluteal muscles and help relieve back and hip pain. • Place the ball in the corner of a pillowcase and drape it over the shoulder to reach that pesky spot between the shoulder blades. Move back and forth to massage the area. Stretch. There are plenty of variations of hip, back, and neck stretches that you can easily do while sitting. Here are a few to try: • Sitting figure 4 - while sitting, rest one leg horizontally over the knee of the other leg. • Sitting hamstring stretch - while sitting on the edge of a chair, straighten one leg in front of the body with the heel on the floor. Sit up straight and try to push the navel towards the thigh without leaning the trunk forward. Hold for 30 seconds. Repeat on the opposite leg. • Trunk rotation • Shoulder rolls • Try rolling forwards and backwards • Try rolling on shoulder forwards while the opposite one goes backwards simultaneously • Repeat going the opposite direction

Profile for Lifestyle Publications

Bend, OR August 2019  

August 2019 Issue of Bend Lifestyle

Bend, OR August 2019  

August 2019 Issue of Bend Lifestyle